19+ Best & Most Effective Exercises to Lose Weight Fast

REMEMBER: These Are TOP 19+ Most Effective Exercises to Speed Up Your Weight Loss! Calories Burned Per Hour INCLUDED! These Tips Helped Over 489,000 Readers of DIETBLY!

Last Update: January 2018

Here’s the uncomplicated and unattractive truth about exercise – if you want to lose weight, you need to do quite a lot of it. I know that’s not what all the hyped-up marketers want you to hear (so you can buy one more product promising ‘instant weight loss’).

To lose 1 pound of fat, you need to burn 3 500 calories.

However, the sooner you accept this universal truth, the sooner you will reach your goal. But this doesn’t have to be a tragedy! Discover the best exercises to shed some pounds with our fully researched and always updated list:

January 2018 Best Exercise & Sports List with Calories Burned

Jumping rope – 1 074 calories/hour

Taekwondo – 937 calories/hour

Tabata Training – 900 calories/hour

Vigorous swimming – 892 calories/hour

Cross-country skiing –- 850 calories/hour

Running up stairs – 819 calories/hour

Vigorous rowing – 810 calories/hour

Kickboxing – 769 calories/hour

A game of basketball – 728 calories/hour

Elliptical trainer – 720 calories/hour

Rollerblading – 683 calories/hour

High-impact aerobics – 664 calories/hour

Ice skating – 637 calories/hour

Running & Jogging 5 mph – 555 calories/hour

Water skiing – 546 calories/hour

Light or moderate lap swimming – 528 calories/hour

Cycling – 508 calories/hour

Water aerobics – 501 calories/hour

Resistance training/weightlifting – 455 calories/hour

Low impact aerobics – 399 calories/hour

A brisk walk – 391 calories/hour

Dancing – 370 calories/hour

Power yoga – 364 calories/hour

Volleyball – 364 calories/hour

Sex – 292 calories/hour

Bowling – 273 calories/hour

Walking – 167 calories/hour

Source: BusinessInsider.com & WomensHealthMag.com

There are many enjoyable ways to lose that extra belly fat without working out like a crazy fitness addict. Let me present the top 19 weight loss exercises you should definitely try!

1. Jumping Rope

You will burn 1 074 calories per hour!

This exercise is the ULTIMATE fat burner that will help boost your caloric output and lose weight. There is simply no other exercise that can match this one.

According to Science Daily, jumping rope is much more effective than running:

“This aerobic exercise can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump.

Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile. Since the impact of each jump or step is absorbed by both legs, jump rope may have lower risks for knee damage than running.”

Did you know that during this exercise, you build agility and quickness, increase bone density and even boost cognitive function of your brain?

For more on these benefits of jumping rope, check out: 6 Surprising Benefits of Jump Rope (+2 You Already Know)

2. Taekwondo

You will burn 937 calories per hour!

Taekwondo is a Korean martial art and the national sport of South Korea. It is also used as part of South Korean military training for every soldier. It is famous for its employment of kicking techniques, which distinguishes it from martial arts such as karate or certain southern styles of Kung Fu.

Today, over 70 million people in 188 countries practice Taekwondo. 4 million of them are black belters. It’s not only focused on physical activity, but it also relies on concentration, combat philosophy and self-defense.

A 2014 study published in Sports Medicine noted that Taekwondo athletes demonstrate high peak anaerobic power, flexibility — especially in the legs and hips — high dynamic upper- and lower-body strength and good core endurance.”

3. Tabata Training

You will burn 900 calories per hour!

For those that don’t know this exercise, tabata is a high-intensity workout protocol and has many fitness and weight loss benefits. It’s a mix between CrossFit and circuit training.

The basic of tabata is that you perform exercise for 20 seconds, remember it has to be intense training and do it as hard as you can. Then you rest for 10 seconds. This has to be repeated 8 times.

Pay attention: Just swim a few laps in the pool every day, and you’ll see a noticeable difference in your fitness level and waistline without any damage to your knees or ankles.

Swimming will help you burn calories, count them in here.

5. Cross-Country Skiing

You will burn 850 calories per hour!

Cross-country skiing will help you lose weight, stay young and will help improve your mood. This is one of the top Nordic sports out there that will help you clear your mind and relieve stress as you will be breathing the freshest air possible.

According to HealthFitnessRevolution.com, Nordic skiing offers benefits such as:

You get a full-body workout

Burns lots of calories

Improves cardiovascular endurance and health

It helps relieve stress

It improves endurance

Allows you to connect with nature

“Dr Graeme Close, a sports nutrition consultant who works with the British ski and snowboard team, says nordic skiing would be preferable to alpine, but both can help: Any exercise that increases your heart rate has the ability to contribute to a drop in body fat.

Cross country skiing is one of the most demanding of all sports and would certainly increase energy expenditure plenty and thus contribute to reduced body fat. Downhill skiing wouldn’t do this as much, but as part of a fitness regime it’s a good thing if done in a balanced and controlled manner. The key thing is balance, and getting the nutrition correct around the training.”

6. Running Up Stairs

You will burn 819 calories per hour!

Running is good, we all know that. But what about running up stairs? According to experts, it’s much better and much more effective at burning calories and staying lean. If you are or amateur or competitive runner, it is even more important for you to do this activity.

“Stairs force you to work against gravity, and this helps build two essential needs for runners: strength and power,” says Anne Moore, M.S., an exercise physiologist and running coach in Charleston, South Carolina. You need both, whether you’re kicking to the finish of a 5K or trying to maintain pace during the later miles of a marathon.

Moore adds that stair-climbing “forces you to utilize muscle stabilizers, like the gluteus medius, that get neglected during regular runs,” because you’re balancing on and activating one leg, briefly, as the other moves to the next step. Strengthen these areas and you’ll reduce your risk of injury.”

Running stairs is a cardio exercise so it offers the same benefits as any other cardio exercise, so you will lose weight and strengthen your heart & lungs as well.

Remember, you’ll only reduce weight if you consume fewer calories than you burn, so cut out salty or fatty foods, and maintain a healthy, balanced diet.

7. Vigorous Rowing

You will burn 810 calories per hour!

According to experts, rowers are possibly the most efficient exercise machines available out there. They give you a full body workout and help you burn significant amount of calories. The more intense rowing session, the bigger the amount of calories burned during that session.

According to specialists from RowingReviews.com, rowing offers these benefits:

Rowing machines blast calories

Rowing improves cardiovascular fitness

Rowing boosts muscle strength and endurance

Rowing is low impact

Rowing can be social

Rowing machines are relatively low-cost

As you can see from the listed benefits, there is no excuse not to include rowing in your weekly exercise routine.

8. Kickboxing

You will burn 769 calories per hour!

There are numerous benefits of kickboxing to simply say that it’s truly awesome. When you do this activity, you will learn self-defence, you will increase your fitness levels and engage your entire body while doing so.

Kickboxing focuses on your core, your arms and shoulders, your legs and glutes. It also helps you increase stamina and it is great cardio workout that boosts your cardiovascular health.

According to LifeHack.org, kickboxing offers numerous benefits:

Increased flexibility

HIIT Improves VO2 max

Increased muscular endurance

Relieves stress & improves mental health

High calorie burn (saves time!)

Improves coordination & muscular balance

Whole body toning exercise

What is more, kickboxing boosts your energy levels:

Performing a high-intensity kicking boxing routine might seem like something that would tire you out, but many people find that the opposite is true. Kickboxing often gives people an energy boost, not just because of the natural endorphins (though that of course plays a role!) but also due to the empowering nature of the workout.

This gives your physical and mental energy levels a boost. After your workout and rest period your body will feel refreshed and full of energy.

9. Game of Basketball

You will burn 728 calories per hour!

Basketball is an awesome team activity that will help you burn fat, relax, strengthen up your cardiovascular system and build team spirit. Moreover, basketball is one of the most popular sports in the world and more and more people enjoy this sport as their favorite activity.

Did you know? Even former president Barack Obama plays the game on a daily basis as part of his fitness regimen.

According to StyleCraze.com, basketball offers these fabulous benefits:

Promotes cardiovascular health

Burns calories

Builds bone strength

Boosts the immune system

Provides strength training

Boosts mental development

Develops better coordination and motor skills

Boosts confidence

“With the many benefits of basketball, it is the perfect reason for you to pick up a ball and start shooting some hoops. It can be played alone or with friends – no matter what you choose, you get a great workout. By making this sport a part of your fitness routine, you ensure that you stay physically and mentally fit and active for many years.”

10. Rollerblading

You will burn 683 calories per hour!

Rollerblading is great activity that will keep you motivated, healthy, fit and what is most important outside to catch some sunshine and produce D vitamin.

According to expert Dr. Carl Foster, associate professor of medicine at the University of Wisconsin Medical School, inline skating offers benefits like:

Inline skating was found to be a better aerobic workout than cycling, but not as good as running. This is because it is easier to coast while cycling than while skating, and impossible to coast while running.

Inline skaters can increase their aerobic workout by skating harder or skating uphill. (NOTE: Skaters should master speed control for skating downhill prior to engaging in an uphill workout.)

Anaerobically, inline skating was found to be more beneficial than both running and cycling, because it is intrinsically easier and more natural for building hip and thigh muscles that are not developed in the other two forms of exercise. Unlike cycling, inline skating develops hamstring muscles. And unlike running, inline skating is a low-impact activity.

A separate study conducted at the Human Performance Laboratory at St. Cloud State University in Minnesota found that inline skating develops muscles in the entire upper leg, rear end and hip, as well as the lower back. Muscles in the upper arms and shoulders are also developed when arms are swung vigorously while skating.

11. High-Impact Aerobics

You will burn 664 calories per hour!

According to experts high impact activity can be defined as:

High impact activity can be any kind of strenuous cardiovascular routine where both feet may be off the ground at the same time. High-impact aerobics tend to burn more calories than low-impact, however, the chance for injury either during the session or over time is higher than with low-impact workouts.

High impact aerobic activities are better suited for advanced exercisers and may be discouraging for beginners. To prevent overuse injuries from high-impact activities, cross train with low impact activities and take a day off between vigorous workouts.

Is high impact exercise hard on your joints or dangerous? Experts from USNews.com chime in on this topic:

“High-impact exercise strengthens the joints because it trains all the muscles around that joint to become functionally stronger. For example, when you hop up, you powerfully fire up a plethora of muscles to launch you off the ground. And when you land, those muscles need to contract eccentrically to brace for and soften that impact.

While you can do low-impact strength training, you won’t be able to replicate that exact powerful explosion or same eccentric contractions that come from higher impact exercise, Donavanik says.”

12. Running & Jogging

You will burn 555 calories per hour!

Running is one of the best full body workouts out there and the only ‘equipment’ you need is a pair of good shoes. Jogging a few kilometers a day will:

Boost your metabolic rate.

Increase your fitness levels and endurance.

Help you shed that unwanted body fat.

All this will happen faster than you ever thought possible. However, Jogging is hard on your knees, so it is best to make progress slowly, increasing your speed and distance as your fitness levels increase.

According to experts , jogging offers these benefits:

Improves your respiratory system

Improves your cardiovascular system

Helps you to build & maintain muscle

It’s great for your brain & psychological health

It’s great for your immune system & bones

It improves your energy levels & confidence

Pay attention: Never try to improve your speed and distance at the same time! It’s always best to first focus on increasing your distance. To find out how many calories you burn during this activity, check out this calculator here.

13. Cycling

You will burn 508 calories per hour!

Riding a bike is one of the best cardiovascular exercises out there, and it’s also a whole lot of fun! Breezing past traffic as you feel the wind in your hair and burn massive amounts of calories – the benefits of cycling are enormous!

Another great thing about cycling is that it’s a competitive sport so you can use a little competition to motivate you. Just choose one goal that challenges you but is still within your reach and create a game plan for finishing it. Soon, you won’t feel like you’re exercising anymore!

Experts from BikeRadar.com think, that cycling offers some fabulous benefits:

You’ll get there faster

You’ll sleep more deeply

You’ll look younger

Cycling will boost your bowels

Cycling will increase your brain power

Cycling improves your sex life

Lose weight by riding your bike

Pay attention: Your competitive spirit will take you through the whole process and help you lose pounds quickly. To check out calories burned, visit this website here.

14. Weight Training

You will burn 455 calories per hour!

How would you like to burn calories non-stop for up to 48 hours no matter what you’re doing? That’s the power of weight training and the effect of after burn.

Most people, who just want to lose some pounds, think that they don’t need to worry about going to lift some weights in the gym.

This is especially true for women who worry about looking too ‘bulky’! This misconception about weight training and fat loss could be holding back your progress because no dietary regime is complete without a little effort in the gym.

These are the main benefits of weightlifting :

More muscle means more calories burned

Resistance training fights depression

Weightlifting fights osteoporosis

Reduced risk of diabetes

Better heart health

Better control of blood sugar

You will look better

Keep in mind: Building your muscle mass is one of the most efficient ways to burn fat, and the best part is that it continues to burn fat for up to 48 hours after you exercise. Talk about getting the most out of your workout!

15. Low Impact Aerobics

You will burn 399 calories per hour!

Aerobic exercise is a great way to get your heart pumping and shed those stored calories. A simple 20-minute session few times a week can help you get rid of unwanted weight fast.

There are many different types of these aerobic workouts on the market with varying degrees of success. However, to make sure that you’re using the most effective program, you’ll need to do a little research.

low intensity impact cardio offers these benefits:

Increased Cardiovascular Health

One of the most important benefits of low impact fitness is its ability to cause an improvement in your cardiovascular system. Research has found that participating in low impact fitness activities are the best way to treat and prevent the development of cardiovascular disease.

Decreased Damage to Joints

Decreased damage to joints is probably one of the most, if not the most, important reasons that people participate in fitness activities that are low impact in nature.

Often, people are interested in losing weight, increasing their fitness level, or simply becoming more active, but a sore knee, hip or ankle restricts them from participating in typical exercises such as walking or jogging.

Weight Loss

Finally, participating in low impact fitness activities is a great way to lose weight. One pound is composed of 3,500 calories; therefore, in order to lose one pound per week, you must eliminate 700 calories from your day.

16. Dancing

You will burn 370 calories per hour!

If you’re looking for a fun way to tone up your body and lose weight, why don’t you try dancing? This is an excellent way to raise your heartbeat.

What is more, the constant challenges along with the changing rhythm and routines will make sure you never get bored. Luckily, there are many different types of dancing activities so you can be sure that you’ll find something that fits your personality and your lifestyle.

According to experts , dancing offers great health benefits:

Better balance and improved mood

Dancing is good for heart health and weight control

Lowered stress response

Increased socialization leads to more happiness

“There’s no downside to incorporating dance into your regular physical activity routine, and it could help motivate you to get moving if you find other types of workouts, like treadmill walking or cycling, a little boring. People with medical conditions such as heart disease, Parkinson’s, arthritis, and vision impairment may benefit—after they get their doctor’s okay in some cases.

Don’t overlook the social benefits: Dancing is a great way to spend quality time with a partner or meet new people if you don’t have a partner.”

17. Power yoga

You will burn 364 calories per hour!

Yoga is becoming the number one activity for self improvement all around the globe. Yoga is used to improve overall health, heal aches and pains and lift mood. From the trusted authority on yoga – YogaJournal.com, the power yoga is defined as:

“Power Yoga is a fitness-based vinyasa practice. An offshoot of Ashtanga Yoga, it has many of the same qualities and benefits, including building internal heat, increased stamina, strength, and flexibility, as well as stress reduction. Teachers design their own sequences, while students synchronize their breath with their movement.”

Yoga provides many health benefits like:

Improves your flexibility

Builds muscle strength

Perfects your posture

Prevents cartilage and joint breakdown

Betters your bone health

Drains your lymphs and boosts immunity

Regulates your adrenal glands

Lowers blood sugar

To discover more benefits of yoga, check out: 38 Health Benefits of Yoga

18. Sex

You will burn 292 calories per hour!

Before you brush it off – hear me out. Numerous clinical studies now prove sex is a great form of exercise as well as a natural part of your life.

Regular lovemaking can help you to burn calories, increase the strength of your heart and gain more confidence! So, have more (responsible) sex – doctor’s orders!

19. Walking

You will burn 167 calories per hour!

If jogging is a bit too intense for you or if you have joint problems, then walking is an excellent solution! Many studies are indicating that walking can be even better for your weight loss than running, and it’s certainly safer and easier to get started with.

It’s also an excellent way to socialize when you get friends to join you on your walk. This way you don’t get bored with your regime, and you will have a group of people holding you accountable.

According to experts from Arthritis.org, walking offers numerous benefits:

Walking improves circulation

Walking shores up your bones

Walking lightens mood

Walking can lead to weight loss

Walking strengthens muscles

Walking lowers Alzheimer’s risk

Walking improves your breath

Please note: The goal, when you’re walking, is to keep a comfortable pace where talking is a bit complicated but still doable, and you’ll see results in no time. To check out calories burned during this activity, use this tool here.

January 2018 Best Exercise & Sports List with Calories Burned

Jumping rope – 1 074 calories/hour

Taekwondo – 937 calories/hour

Tabata Training – 900 calories/hour

Vigorous swimming – 892 calories/hour

Cross-country skiing –- 850 calories/hour

Running up stairs – 819 calories/hour

Vigorous rowing – 810 calories/hour

Kickboxing – 769 calories/hour

A game of basketball – 728 calories/hour

Elliptical trainer – 720 calories/hour

Rollerblading – 683 calories/hour

High-impact aerobics – 664 calories/hour

Ice skating – 637 calories/hour

Running & Jogging 5 mph – 555 calories/hour

Water skiing – 546 calories/hour

Light or moderate lap swimming – 528 calories/hour

Cycling – 508 calories/hour

Water aerobics – 501 calories/hour

Resistance training/weightlifting – 455 calories/hour

Low impact aerobics – 399 calories/hour

A brisk walk – 391 calories/hour

Dancing – 370 calories/hour

Power yoga – 364 calories/hour

Volleyball – 364 calories/hour

Sex – 292 calories/hour

Bowling – 273 calories/hour

Walking – 167 calories/hour

Video – Best Exercises for Burning Calories

Click on the Image Above to Watch the Video

How Often Should You Work Out?

Most respectable health professionals recommend that to get the optimum results you should follow these tips:

Exercise, at least, three times a week.

For around 20 minutes a session.

Drink a lot of water.

Have at least one rest day a week.

So there you have it – eight legitimate and fun ways to lose your flab and get the shape you of your dreams. I hope you found here the best exercise for weight loss and that you will share your results with us.

You can either choose one or two of these exercises or mix them all up to make sure you have a fun and challenging program for the whole week.